The biggest mindset shift around postpartum exercise

Before we talk about when to exercise or what exercises are safe, I want to share something I wish someone had told me:

There is nothing wrong with wanting your old body back.

Some people may make you feel guilty for wanting to lose the baby weight, as if wanting to feel confident again means you don’t appreciate what your body has done.

But that’s just not true.

You can feel proud of your body for giving birth to your baby and still want to feel strong and fit.

Those two things are not mutually exclusive.

The problem only starts when you feel pressured to exercise, when you feel like you “should” rush it and change your body quickly.

That’s when exercise stops feeling like care and starts feeling like pressure.

This was the case for me, and it wasn’t helping my mental or physical health at all. In fact, it only made me feel worse.

Exercise works best when you choose care over pressure or criticism.

Your body doesn’t need “fixing”. It needs support.

Do you see the difference?

People are right when they remind you that your body has just done something incredible.

So instead of punishing it, ask yourself:

“What would support my body today?”

That’s where real change starts.

Is it safe to exercise after birth?

This is one of the most common questions around postpartum and exercise.

The honest answer is: it depends on your body, your fitness history, your birth, and your recovery.

There is no right or wrong timeline.

You might feel ready within days, a few weeks, or even longer – and all of that is okay.

What matters most is how your body feels.

Your body is the best guide you have.

It will tell you when something is too much. Your job is to listen.

Most healthcare professionals recommend starting with very gentle movement first, such as walking and light stretching.

But “ready” means your body feels stable, not pressured.

You should never push through:

• pain
• heavy bleeding
• dizziness
• extreme fatigue

These are signs your body still needs more time to recover.

Exercise after vaginal birth and a c-section

When it comes to postpartum and exercise, it’s also important whether you’ve had a vaginal birth or a C-section.

A C-section is major surgery, so your body needs even more time before returning to exercise.

With a vaginal birth, recovery can sometimes be faster, but it still takes time for your body to heal internally – especially your pelvic floor and core muscles.

Start with:

• short walks
• gentle stretching
• pelvic floor exercises
• yoga or pilates

I know some of these can feel boring, but they don’t have to be intense to be beneficial.

If something doesn’t feel right or causes pain, don’t push through it.

How to start postpartum exercise gently – my own postpartum fitness journey

I started exercising regularly around three months after giving birth. (I had an emergency C-section.)

At first, I followed easy home postpartum workout videos on YouTube.

About a month later, I felt ready to join a gym.

I already knew what to do because I’d gone to the gym before pregnancy, and I’d also been following a few fitness influencers whose workouts I enjoyed.

You may think you need a personal trainer to get started, but you really don’t.

Of course, if that’s something you want and it fits your budget, go for it.

But if it doesn’t, don’t let that stop you. There are plenty of free workouts and fitness programmes available online.

I struggled with severe postpartum depression after having my twins, and exercise became one of the things that helped me recover.

I know you’ve probably heard this many times before, but I honestly can’t stress enough how much regular exercise benefits both your physical and mental health.

If you’re struggling emotionally right now, see also my posts:

• Postnatal Anxiety Explained: Why You Feel Constantly On Edge After Birth
• Feeling Lonely After Having a Baby? You’re Not Alone! (Here’s What Helps)
• Love Your Baby but Hate Being a Mum? You’re Not Alone
• 10 Postpartum Depression Signs and Symptoms (What No One Tells You)
• Why Mum Burnout Is NOT a Badge of Honour (And Why We Need to Stop Glorifying Sacrifice)
• It Takes a Village: How You Can Build Your Own Mum Community

How to stay consistent (motivation tips)

Now that we’ve talked about how to get started, let’s talk about how to staying consistent.

Because it’s one thing to go for a walk or visit the gym once, and a completely different thing to keep doing it week after week.

If you’ve ever struggled with discipline, try this little trick.

The mistake most people make is setting goals that are simply too big.

For example:

“Starting tomorrow, I’ll do a 60-minute workout three times a week.”

It sounds great, until tomorrow comes.

If you’re currently doing very little or no exercise, that goal can feel overwhelming. So instead of getting started, you end up doing nothing. Or you go once or twice, then give up.

So instead, make your goal so easy that it almost feels silly.

For example:

“I’ll exercise for five minutes every other day.”

See the difference?

You might think five minutes won’t make any difference, but five minutes, three times a week adds up to 13 hours of movement every year. That’s 13 hours more than doing nothing at all.

Besides, when you tell yourself you’ll only exercise for five minutes, you’ll often keep going once you’ve started. But even if you don’t, that’s okay too.

This is called the compound effect.

I highly recommend the book The Compound Effect by Darren Hardy, who explains that small, consistent actions repeated over time produce remarkable results.

So true!

Let me share another great story.

I once heard about a man who put on his workout clothes every evening.

He didn’t go to the gym, not for a run.

He just wore his sports clothes around the house for an hour before taking them off and going to bed.

After a few weeks, putting on his workout clothes felt so natural that one evening he decided to go for a short run. And he has been running every evening since.

Remember, a little exercise done consistently will benefit you far more than doing nothing at all. Or doing nothing for weeks and then trying to make up for it with one huge workout.

Final word

There you have it.

You don’t need to rush your recovery or “bounce back” after birth.

At the same time, you are absolutely allowed to want your body back.

It’s all about finding that middle ground where your wants and needs can exist together.

Start small, be kind to yourself, and trust that your body knows the pace better than anyone else.

Your next read:

• I Tried Gousto Recipes for a Month as a Busy Mum – Here’s the Honest Truth
• 10 Easy Meals for New Parents (Quick Dinners Ready in 20 Minutes or Less)
• I Was Feeling Constantly Guilty As a Mum – Until I Changed This

FAQs

1. When can I start exercising after a C-section?

As soon as your body tells you it’s okay and safe, and your doctor has given you the go ahead. This might be a few weeks, or longer. It all depends on your healing, your birth experience, and how you feel. The most important thing is to listen to your body.

2. What is the safest postpartum exercise?

The safest place to start is with gentle movement, like walking or stretching. You can also find gentle postpartum workouts online, but always make sure they are designed specifically for post-birth recovery. If you’re unsure, check with your GP, doctor, or health visitor before starting anything new.

3. Can exercise help postpartum depression?

Absolutely. I am living proof of it. Regular exercise played a big role in my recovery journey. It helped lift my mood, ease anxiety, and gave me a small sense of control again during a time when everything felt overwhelming after having a baby.

4. How often should a new mum exercise?

There is no strict rule. A good starting point is two to three times a week with gentle movement. Some days you may move more, some days less, and that’s completely fine. Consistency matters more than intensity.